HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete For Quality

3 Rounds

10/10 Banded Clam Shells

10/10 Single Leg Hip Thrust off Bench or box

:20sec Hamstring Plank

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3 Rounds

10/10 Single Leg Rotational Medball Toss

3-5 Banded Broad Jumps

10 Alternating Ice Skater Jumps

B: Front Squat (Pause)

Every 3:00, 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 75%

Set 5: 4 Reps @ 80%

*Complete a :03 Pause on the first rep of each set

*Record Set 5

C: Metcon (Time)

3 Rounds

20 Toes to Bar

30 Wall Balls (R+20/14, Rx 16/12)

Goal: 6:00-9:00

Time Cap: 15:00

*Can anyone go unbroken!

The overall focus of today is maintaining that posture as your mid-line starts to fatigue. We hit that pause front squat to start off the day so expect a solid amount of fatigue in the core even before this one starts. We are looking at quick sets of 5+ Reps on Toe to Bar and big sets of 10+ Wall Balls. Manage your rest and keep chipping away!

R+ & Rx :as prescribed

SUB: Single leg T2B , Knee To Elbows, V-ups